How To Stay Calm RN

We asked a meditation teacher how to tune into your centered self.

Amongst all the uncertainty in the world, new sets of rules, ‘the curve’, and an entirely new way of operating, at times we’re feeling anything but calm. Scientists are using this to explain that our dreams have been more vivid than ever (just me?). So we called in the reinforcements – by that we mean, spoke to – Luke McLeod, a meditation teacher with 11 years experience and founder of the live meditation platform, Soul Alive, for the full disclosure on how to stay calm right now. The short answer? Meditation. The long? Read on.

Join us on @theiconicmen's Instagram channel this Thursday, 8am as Luke guides us through a live meditation to bring our ‘thinking mind’ in tune with the present.

According to McLeod, meditation has the power to transform.

“I know a lot of people reading this are probably saying It’s anything but ‘woo woo’, but the science is conclusive.”

Meditation promotes a chemical reaction or ‘relaxation response’ that has the ability to lower your cortisol levels (which are responsible for activating your fight or flight response) and increase your serotonin (your happy hormone) and your melatonin (responsible for controlling your sleep-wake cycle and immune regulation). These transformative changes make way for a healthier, happier, more relaxed version of you. According to Harvard, meditation has the power to induce better sleep. Zzzz.

Thinking of dipping your toe into meditation?
First things first: shift your mental approach, says Luke.

“When I first started out I almost gave it up. I felt like it wasn't working!”

So instead of framing it as a tool that will help or fix you, think of it as a practice you enjoy and want to do. By letting go of expectation, meditation can work its magic. “I gave it one more go with a more carefree attitude and had one of the most blissful experiences” he offers. Surrender to the practice, he says. It will naturally do its thing. Trust the process.

When should I meditate?
Many claim bookending the day with meditation works for them, however, Luke insists any time is a good time to practice.

“It's just like physical exercise, the more you do it, the stronger you'll become.” Work up to 20-30mins a day, he offers. Any more isn't necessary and less than that you're robbing yourself of the upshots.

But, if you only have 5 minutes…
“I recommend sitting down with your spine long and straight. Close your eyes. Rest your hands on your lap. Now take three long, deep breaths. With each exhale, let your shoulders relax a little more, then a little more and a little more. Direct your focus intently to the small area on the inside of one of your nostrils. Try to feel everything about the air moving through that one nostril – the temperature, the speed, the sound. Notice the tingling sensations the air causes there. Now follow and feel the air move through the body. How does the belly move on the inhale versus the exhale? Just observe. Feel this cycle of breath for four minutes or so. That's it.”

Take five minutes and narrate this to a partner and vice versa. It’s only about two percent of your day, we promise!

Are mantras important?
Mantras – a word or sound repeated either to yourself or aloud during meditation – are great for two reasons. They bring your attention to the present moment, and, Luke says, they remind us of what is important in life. His ISO meditation mantra, (that you might also like to adopt) is: I am one with the breath inside of me, on the inhale. And, I am one with the world around me on the exhale. It’s a nudge to “How thankful I am to have this life and also that I am more than my body”.

Other than meditation, how can we take control of the current situation, even for just a moment?
“In isolation, I’ve realised how powerful nature is (he loves bushwalks and surfing). And if I don’t come into nature how that affects my mood”. Our teacher in question is convinced, the more you’re in nature right now, the better. So if you were thinking of going for a lunch-time walk, this is your sign. Also, limit your news intake to twice a day, max, and develop a daily gratitude practice. Writing gratitudes is a powerful tool that shifts stressed, anxious, or fast-paced minds into the present, he says. A more positive, thankful way of being will ensue. Try it!

How is Soul Alive different from meditation apps?
“It’s a more personal, supportive service, with a teacher providing support and guidance in the comfort of your own home. Every class is live, and they’re affordable”, says Luke. Yep, Soul Alive was isolation friendly, even before it was a thing.

In the zone.